Dietary supplements are a dime a dozen, but among the supplements, which are becoming more and more popular thanks to the fitness boom that has been going on for years, this is particularly true Whey protein as the savior par excellence. Especially newcomers, however, always fall back on the fallacy that the muscle growth is exponential with the consumption of protein preparations through the ceiling. Nevertheless, Whey is a food that is not only versatile, but also the tip of the scales between success and failure can be.

What is whey protein?

At the mystery surrounding the whey protein, the term should not be completely uninvolved, because not everyone is aware that it is simply whey protein, which is derived from cow's milk. In contrast to casein, which accounts for more than 80 percent of the protein content of milk and supplies our body with amino acids for a long time, the whey protein is characterized by its extremely fast absorption time. In addition, the product is characterized by its particularly high biological value, which provides information about the extent to which dietary protein can be converted into endogenous protein. Although biologic valency has barely any final value, among other things because of the arbitrary setting of the reference value of 100, it gives us the certainty that in the case of the whey protein, which reaches a value of 104 on the underlying scale, it is one of the high quality protein sources for the human organism. Particularly interesting is the fact that the protein is rich in branched-chain amino acids, which, unlike other essential amino acids, do not first reach their destination via the liver, but reach the muscle cell without detour, where they are energetically metabolised as a nitrogen source. Not least because of this fact, whey protein is considered to be the most important dietary supplement both during the mass phase and as part of a reduction diet.

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Whey protein to optimize muscle building

The basic mode of functioning of the protein does not differ from various other products such as casein or multicomponent proteins, since here too the amino acids contained primarily supply cell building blocks. Due to the fact that the amino acids from the whey protein are already in the blood within 30-45 minutes, they are quickly available to our body to build up new cells. Accordingly, such a preparation is particularly suitable in the immediate aftermath of a hard workout to provide our body much needed building blocks to repair the damaged muscle fibers and build new ones. In addition, Whey Protein is known to cause moderate insulin output due to the high level of Branched Chain Amino Acids (BCAA). Insulin is the most anabolic hormone and, at the same time, the antagonist of the stress hormone cortisol, which is expelled as part of strength training and sets in motion catabolic processes. As a result, whey protein can help accelerate anabolic metabolism, which is of the highest priority in muscle building.

Ingestion also useful in the diet phase

Furthermore, Whey proteins promote, inter alia, due to the described anti-catabolic or slightly anabolic effect context, the maintenance of lean muscle mass in a reduction diet. Although the proportion of metabolised endogenous protein is relatively low with an average of 1.25 percent of the total energy input, this is particularly significant in a diet phase. Because in order to be able to split depot fat to provide energy at all, the body needs protein building blocks. In the event that there are no more food proteins in the blood or the amino acid pool in the liver empties heavily, the organism uses the body's own protein building blocks, which in the long run leads to a not inconsiderable loss of lean muscle. Since taking Whey Protein counteracts this, this is not unjustifiably one of the most popular supplements on the market. The supplementation of whey protein has a direct effect on the metabolism of depot fat, provided that there is a sufficient number of amino acids in the amino acid pool of the liver, but not.

The optimal time to take

When it comes to taking time, the ghosts divorce because Whey Protein is definitely not essential to be able to significantly build muscle or lose fat. Rather, it's about the optimization, the last 5%, which can decide in particular for professional athletes about victory or defeat on the stage. Thus, although whey protein can be consumed at any time of the day, it is important to keep an eye on the cost-benefit factor. Nevertheless, especially the intake is recommended immediately after trainingto help the body get into anabolic metabolism. However, there is no immediate increase in the rate of muscle building due to consumption immediately after the workout, which we have recently pointed out in our article on the "anabolic window". Since our body after training, however, is primarily concerned with replenishing the partially emptied glycogen stores, the protein should be consumed together with carbohydrates, since our organism converts it otherwise in the context of gluconeogenesis in glucose. In this context, the consumption of 0.5 grams of dextrose, maltodextrin or waxy maize starch during a diet phase is recommended to ensure that most of the amino acids arrive in the muscle cells. In addition, the intake seems to make sense immediately after getting up, as at this time a similar metabolic environment exists as after training. Especially with the fact that more than ten hours have passed since the last food intake and the organism is slowly but surely starting to metabolize muscle protein, a whey protein shake makes sense immediately after getting up. It makes less sense to take it immediately before training, as this usually takes place at a time when no ten-hour fasting phase has preceded, and the organism can accordingly access food protein from the blood.

Conclusion

Whey protein is not so much a wonder drug as it is a food that is multifunctional, both in the area of Muscle building as well as in the diet phase can be used. Nevertheless, the supplementation, which can undoubtedly optimize the build-up of muscle mass indirectly or reduce its degradation to a minimum, plays a subordinate role compared to hard training and a balanced, high-protein diet. However, if you're out to get the most out of your body, then Whey Protein is a potent helper, whose use is both right after getting up and after training. Before exercise, taking only on the condition that no longer food intake has taken place, makes sense.

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